Fitness
Haven’t Been to the Gym in a While? Here’s How to Get Back in Shape.
LIFE CAN GET in the way of your goals, particularly when it comes to fitness. Kids need raising, work gets busy, and all of a sudden, you realise you don’t remember the last time you saw the inside of a gym. The struggle is real – and when you come to this type of crossroads, you’re stuck with a difficult question: How can you get back into working out?
This quandary can be especially frustrating for those of us who have fallen off the workout wagon. You’re not exactly a beginner; you knew your way around a gym back in the day. It’s just been a little since you’ve pushed any weights other than a stroller or shopping cart, or gone on a run beyond chasing down an errant toddler. The good news is you likely already know the basics. Now, it’s all about putting those building blocks back together.
If you’re not sure how to restart your fitness journey, we asked fitness expert Mathew Forzaglia, C.F.S.C., about his top tips on getting back into shape.
How Can I Get Back Into Working Out?
Obviously, the first step to getting back into working out is by actually going. Make a commitment to get back in the gym by setting an achievable goal, like hitting three workouts per week. Make sure that you don’t push too hard, too soon though. A key mistake many make when getting back into fitness for the first time in a while is doing more then they’re capable of before building back up. That can be a tough pill to swallow – but, the truth is, if you haven’t trained in a long time, you likely won’t lift as much as you did before.
‘Don’t bite off more then you can chew,’ says Forzaglia. ‘[For] load, don’t even look at anything above 70 to 75 percent of your max effort.’
The last thing you want to do is finally get into the gym for the first time in a while, go too hard, get injured, and not be allowed to go back. Take your time getting into the swing of things. You will be able to get back to that one rep max number you hit three years ago – but you have to put your ego aside for now, and build your way back up to it.
If you struggle to figure out what those effort percentages mean for you in real life, think instead about finding a weight that you can comfortably control for 10 to 12 reps, Forzaglia says. This range will provide you a solid foundation of strength.
Pick four to five exercises to which you can apply this formula, selecting one from each of the main movement patterns: squat (goblet squat), press (pushup), hinge (deadlift), and pull (cable row). Do about three sets of those 10 to 12 reps, and do that workout about three times per week. That will set a solid foundation for you to then build off of once you feel like you’re ready.
Take a similar tactic as you ease back into cardio exercise, too. Hopping straight into a HIIT workout won’t be great for your body, so consider less-intense options for interval training. Even if you used to run for multiple miles in one go several times a week, Forzaglia advises starting with shorter distances (one to three miles max) and build up once you feel capable.
The amount of time it will take you to get back to where you were before will vary. If you’ve only been out of the gym for a month or so, you might bounce back faster than someone who’s been out of it for several years. The key is to stay consistent.
6 Exercises to Ease Back Into Working Out
Now that you know the tactics, all you need is the tools. These six exercises are Forzaglia’s go-to moves for priming your muscles after taking some time off from the gym. You’ll squat, lunge, push, pull, and hinge – all essential components of a solid training plan. Add them to your sessions and keep the load at a manageable level until you feel comfortable progressing.
Goblet Squat
How to Do It:
- Stand with your feet just wider than shoulder-width apart. Turn your toes out slightly to start; as you progress, find the most comfortable stance for your own mobility.
- Hold a kettlebell or dumbbell with both at chest-height, elbows high. Crate mid-back tension to pull your shoulders back. Brace your core to keep your balance; you’ll need to maintain this tension throughout the movement.
- Push your butt back, then bend your knees to descend down into the squat. Lower down to a depth just below parallel (i.e., your thighs are parallel to the floor) or to the most comfortable position given your personal mobility.
- Press your knees apart to prevent them from caving in. Maintain tension in your core and shoulders; don’t rest your elbows on your knees.
- Squeeze your glutes to stand back up.
Sets and Reps: Aim for 3 sets of 10 to 12 reps
Lateral Lunge
How to Do It:
- Stand with your feet shoulder-width apart. Squeeze your glutes, and, and shoulder blades, keeping your gaze neutral at a point straight ahead of you.
- You can perform lunges with only your bodyweight, or use a wide range of implements like dumbbells, kettlebells, or barbells held in a number of positions. For simplicity’s sake, start by holding a pair of dumbbells, one in each hand at hip-level.
- Step forward and slightly out with one leg, landing with your heel first. Work to avoid slamming your knee into the ground. Keep your chest in an upright position, bending your knees to form right angles with both of your legs. Turn on your forward glute muscle to help protect your knees.
- Drive off the ground with your front heel to step back into the starting position. Keep your torso in a solid upright position by squeezing your core to stay balanced.
Sets and Reps: Aim for 3 sets of 10 to 12 reps
Step Up
How to Do It:
- Hold the kettlebells or dumbbells by your sides, suitcase style. Place your foot up onto the box.
- Shift onto your toes on the back leg, this will help you not use the push off of the back leg and focus the effort in your front foot.
- Squeeze your glute and of your front leg. Drive through the foot, and fully extend your hip and knee. Pause for a second at the top.
- Take your time to slowly lower back down.
Sets and Reps: Aim for 3 sets of 10 to 12 reps
Inverted Row
How to Do It:
- Start with a bar placed in a rack or Smith machine, lying on your back underneath. Adjust the bar to a height just above your reach with your arms extended.
- Reach up and grab the bar with an overhand grip, with your hands just wider than shoulder-width apart. Put your feet together, forming a straight line from your feet to your shoulders. Pull yourself up off the floor, squeezing your shoulder blades, abs, and glutes to create full body tension.
- Pull yourself up, imagining that you’re pulling the bar down to your chest. Pause for a count at the top of the movement.
- Lower yourself back down under control.
Sets and Reps: Aim for 3 sets of 10 to 12 reps
Push-Up
How to Do It:
- Start in a high plank position, with your palms flat on the floor, stacked directly below your shoulders.
- Squeeze your shoulders, glutes, and core to create full-body tension. Your spine should form a straight line, with a neutral spine.
- Bend your elbows to descend to the floor, stopping with your chest just above the ground. Your elbows should be at a 45 degree angle relative to the torso.
- Press back up off the floor, raising up to the top position with your elbows fully extended.
Sets and Reps: Aim for 3 sets of 10 to 12 reps
Dumbbell Romanian Deadlift
How to Do It:
- Standing with you feet about shoulder-width apart, grab a pair of dumbbells from a bench or box.
- Keep the dumbbells close to your sides, with your shoulders back, your core tight, and glutes squeezed.
- Begin “pushing” your butt back as far as possible as you begin lowering your torso – as if you’re trying to close a car door. Think about taking two seconds with the lowering phase. The goal is to get to about a 45-degree angle, depending on your personal mobility limits. Don’t forget to keep the dumbbells close to your shins – don’t let them hang too far forward.
- Pause at the bottom, then stand back up, slightly quicker than the lowering phase.
Sets and Reps: Aim for 3 sets of 10 to 12 reps
Cori Ritchey, C.S.C.S., is an Associate Health & Fitness Editor at Men’s Health, a certified strength and condition coach, and group fitness instructor. She reports on topics regarding health, nutrition, mental health, fitness, sex, and relationships. You can find more of her work in HealthCentral, Livestrong, Self, and others.
RICHMOND, Va. (WRIC) — 8News got a visit from two special guests Friday to learn about the benefits of Pilates and try out some beginner moves.
8News anchors Autumn Childress and Delaney Hall were joined by Laura Mae Harper and Angie Madison with Point and Flex Pilates. The studio, which opened on Sept. 3 last year, offers a variety of classes, ranging from beginner to intermediate and advanced.
“We went through years of teaching at other places and developed this beautiful studio for them and this community, and we’re super excited about it,” Harper said.
For more information, visit Point and Flex Pilates.
Like every piece of gear you wear on your body day in and day out, fitness trackers are incredibly personal. The right tracker for you should be comfortable, accurate, and tailored to your lifestyle, including your preferred workouts and health goals. Do you bike, row, or strength train? Do you run on trails for hours at a time, or do you just want a reminder to stand up every hour? Do you want to wear it on your wrist or your finger, or tuck it into your sports bra?
No matter what your needs are, there’s never been a better time to find a powerful, sophisticated tool to help optimize your workouts or jump-start your routine. We test dozens of fitness trackers every year while running, climbing, hiking, or just doing workout videos on our iPads at night, to bring you these picks.
Our top choice for most people is the Garmin Vivoactive 6 ($300), which works well with Android and iOS, but we also vouch for the latest Oura Ring 5 ($399) and the budget-friendly Google Fitbit Air ($100). For more wearables, check out our guides to the Best Smartwatches, Best Smart Rings, and Best Sleep Trackers.
Jump To
Best Fitness Tracker Overall
Garmin makes some of the most accurate fitness trackers on the market, and the Vivoactive 6 is the best midrange option for most people. It strikes a solid balance between smartwatch features and fitness tracking, with support for both iPhone and Android users.
Why WIRED recommends: The Vivoactive 6 is accurate, comfortable, and packed with useful wellness features without feeling overwhelming. It uses Garmin’s proprietary algorithms to power features like Morning Report and Body Battery, which provide daily insights into your sleep, recovery, and readiness. It also has built-in satellite connectivity and GPS, so you can track outdoor workouts without bringing your phone along. There’s also incident detection, which alerts emergency contacts if it detects a serious fall.
Garmin’s biggest advantage remains its free Connect platform, which enables health and fitness tracking without requiring a subscription. The company also continues to add new software features through regular updates without putting them behind a paywall.
The trade-offs: Garmin launched Connect+, a $70-per-year subscription with extras like live tracking and access to Garmin’s AI-powered Active Intelligence. Former editor Adrienne So doesn’t think most people need it, but it’s worth noting if you’re looking for a completely subscription-free experience. The Vivoactive 6 may also feel like overkill for casual users who only want basic activity and sleep tracking.
Fitness
Why this unexpected exercise is most effective for building arm muscle in your 50s – and how to do it properly
When it comes to building strong, defined arms, traditional fitness advice will usually point you toward endless sets of bicep curls and tricep extensions. But according to Dr Stacy Sims, a leading women’s exercise physiologist specialising in perimenopause and menopause, isolation movements like these aren’t necessarily the most effective. Instead, she advocates for one functional compound movement: the farmer’s carry.
Speaking on podcast A Life of Greatness, when host Sarah Grynberg asks how to get arm muscles like Dr Sims, the 51-year-old explained: ‘In order to get shoulders like this, heavy farmer’s carries. I’ve been travelling so much this year, and I haven’t been in the gym being consistent with all the push presses and Olympic lifts that I love to do, but what I have been consistent in doing is heavy farmer’s carries.
‘It’s good for grip strength, learning how to walk properly, core strength, shoulders – so if there’s one move everyone should do, it’s heavy farmer’s carries.’
The magic of the move lies in its ability to engage your biceps, triceps, shoulders, forearms and hands all at once. And because your arms are working continuously to stabilise heavy loads against gravity, the exercise activates the deep muscle fibres that don’t fire up as efficiently in single-joint arm movements, like bicep curls. Here’s how to do it with proper form, plus how heavy to lift and a workout to try, straight from Dr Sims.
How to do a farmer’s carry
- Standing with feet hip-width apart and weights at the outside of the ankles, hinge your hips back and bend the knees, keeping your back flat.
- Tighten up your lower back and abdominals before reaching down to grab the weights.
- After gripping the weights, begin to stand tall by driving your heels into the ground, maintaining a tight form. Once you reach full standing position, tighten your armpits and make sure your shoulders are pulled back to activate the muscles in the rotator cuff area.
- Finally, begin to take small steps forward, maintaining a strong grip and form. If you’re returning in opposite direction, set the weights down, turn around, and then grab the weights again before walking in the opposite direction.
Set/reps for results: Aim for three sets. Try timing your farmer’s carry for 25 to 30 seconds or go for 10 steps forward and back.
Form tips: Start out with a light weight to ensure you don’t end up leaning too far forward or towards one side. Make sure to keep your back straight for safety. When it comes to moving, small strides will do. They’ll keep you balanced as you increase your weights.
How heavy to lift
As for what “heavy” means to Dr Sims, she says: ‘How many people have heard that you should be able to farmer carry 75% of your body weight for a minute? That is made up from bro science. It’s a good metric but there’s no science behind it. So, a heavy farmer’s carry is you have two very heavy dumbbells by your side and you’re walking back and forth.’
Here’s a weight guide to follow:
- Beginners: 2x 4-6kg
- Intermediate: 2x 8-12kg
- Advanced: 2x 12-20kg
Farmer’s carry workout
Dr Sims shares a descending ladder workout to try.
- 500m ski
- 500m heavy farmer’s carry
- 400m ski
- 400m heavy farmer’s carry
- 300m ski
- 300m heavy farmer’s carry
- 200m ski
- 200m heavy farmer’s carry
- 100m ski
- 100m heavy farmer’s carry
‘If you really have anything left in the tank after this workout, you go back up in 100m,’ she adds.
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Get the plan
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.
After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!
Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.
She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
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